H e a l t h y H a b i t s
P resented by
J a s o n B r a c h t
101
General Healthy Habits
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#1 Brush And Floss Your Teeth
We often don’t realize the kind of role oral hygiene plays in increasing our lifespan. Scientists have discovered that regularly
brushing and flossing your teeth can add as much as 6 years to your life. So pick up your brush and floss,
and get cleaning!
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#2 Stand Up
Get into the habit of doing things in a standing
position. For example watching your favorite TV show, folding your laundry, taking a phone call etc. can all be done while standing
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#3 Put On That Sunscreen
If you’re moving out, put on a sunscreen now. It not
only prevents you from fatal conditions such as cancer, but also helps in
looking younger
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#4 Brush Your Teeth Immediately After Dinner
Adopting this habit will help you put a mental full-stop to your eating day and
prevent any late-night cravings
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#5 Put Down That Cigarette
Putting down that cigarette now will do a world of
good to both your health and your pocket. We know it’s difficult, but take that
first step now!
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#6 Book A Medical Examination
Pick up your phone and book a medical
examination for yourself right away. Although such routine tests may require
you to pay upfront, they can save you a tremendous amount of money and
worries in the longer run
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#7 Get That Me-time You So Need
Moving non-stop from one task to the other can take a
toll on your health. Why not put aside all the work
for a few minutes and indulge in some me time right at this moment?!
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#8 Step Out
Stepping out and experiencing the liveliness of nature can make you feel good about yourself in an
instant! So, step out, take a walk and enjoying the fresh air. Such simple pleasures are sometimes priceless
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#9 Encourage Others Too
Avoid being self-centered and encourage the person next to you as well. Take your children and other
family members along with you as you head out
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#10 Brush Your Tongue
Although brushing teeth and flossing are both good habits, you must also brush
your tongue regularly. It doesn’t take much time! If not cleaned regularly, the
rear area of the tongue can become a breeding ground
for germs and bacteria, causing diseases and bad
breath
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#11 Get Physical
Regardless of what your idea of exercise is, whether it is a one-hour jog every morning or some sweaty
time under the sheets with your better half, you must
move your body to stay healthy. Any form of physical exercise will
improve your mental well-being too
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#12 Pop In Some Vitamins
Although vitamins can be expensive, they’re an
indispensable investment when it comes to your
overall well-being. Regularly consuming vitamins can steer you
clear of several medical conditions such as
osteoporosis and more
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#13 Put That Extra Drink Down
Indulging in too much alcohol every now and then can be detrimental for your
health. However, consuming it in moderation may be harmless. So, stay within your limits and put that extra drink down right
now!
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#14 Step On The Scale
Regularly checking your weight and keeping it in
control can go a long way in increasing your lifespan. Therefore, step on that weighing scale now and find out if you
are overweight, underweight or just
alright
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#15 Pause And Observe The Symptoms
Pause whatever you’re doing this moment and
try observing the symptoms of
unexplained conditions like fever, shortness of
breath, headache, unexplained weight loss
etc., if you have any. These should be
addressed right away
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#16 Sneeze Into Arms
Experts say that it is better to sneeze into
your upper arm or the crook of your elbow (instead of hands)
whenever you don’t have a tissue handy. Use of unclean hands in such situations can easily
spread the germs
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#17 Jazz Up Drinking Water And Make It More Drinkable
If drinking water regularly seems boring,
add some slices of orange, cucumber, kiwi
or lemon to make it interesting. You can pop in a few raspberries or
strawberries too. This’ll make the water more
tasty, healthy and interesting
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#18 Wash Hands
Make it a habit to wash your hands as often as
you can. Doing so lowers the risk of getting
sick and spreading germs. Always use a good soap and leave
your hands under running water for
minimum 20 seconds to rinse it off properly
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#19 Drink A Large Glass Of Water First Thing In The Morning
Adopting this quick habit can make a world
of difference to your overall well-being. It’ll
rid your body of harmful toxins every morning
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At The
Workplace
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#20 Empty Your Inbox
Let’s admit it! All of us have our inboxes
overflowing with unread emails. Actually, we may
never get the time to read them. So why not clear out all that junk
and make a fresh start!
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#21 Bike To Work
Why make environment suffer because of your
laziness?! Take out that bike gathering dust in
your garage and cycle to work today!
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#22 Take A Short Break
Sitting on your office chair the whole day can
be very bad for your health. Take a short
break right now and do the same after every 30 to 45 minutes. Doing so
will help you relax, stretch a little and divert
your mind from the stressful office matters
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#23 Avoid The Lift
Avoid getting into the lift and rather take the stairs in your office
building. This will help you burn some extra
calories all through the work week
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#24 Connect With That Stranger At Workplace
People feel less stressed out at workplace if
they’re connected to their peers. Don’t wait for others to take the first step. Rather, take that initiative on your
own now
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#25 De-clutter Your Office Desk
A cluttered up office desk gives a very bad impression about you
and is also not a pleasant sight. Get up
and de-clutter your desk this moment
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#26 Capture Every Idea
We all get ideas at the strangest of places.
Don’t allow them to drift away from you. Instead,
capture them in your notepad or Smartphone
for later use
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#27 Get Up And Walk Around
Sitting still in one place throughout the working day can be very bad for
the body. Get up and walk around, even if for a few seconds every now and then. Get up! What’s
holding you back?
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#28 Learn To Say No And Don’t Bite More Than You Can Chew
There’s no point in letting the work pileup just because you can’t
say no to your superior at work. Make up your mind and say no right
now if you’re well aware that you won’t be able to
handle more
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#29 Stop And Ask Yourself If You Really Love Your Job
We get so involved in our day-to-day work
routines that we forget the true purpose of it all. You need to stop and ask yourself if your current
job really makes you happy or not. If not, you must start looking for a
change
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#30 Give Your Eyes A Break
Staring at your computer/laptop screen for endless number of
hours, combined with a slumped posture can take a toll on your
health. Give yourself a couple of minutes’ break
after every 20-30 minutes
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#31 Turn Tasks Into Manageable Steps
Sometimes even simple day-to-day tasks at work can get overwhelming. Take out a few minutes and break them down into smaller steps that can be accomplished
easily
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#32 Reward Yourself
Rewarding yourself for every task accomplished
can keep up your motivation levels and
improve your productivity
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#33 Evernote
Track your day with a tool like Evernote to increase productivity and improve planning
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#34 Get Rid Of Distractions
Human brain is naturally inclined to
procrastinate. You can guard yourself by simply
doing away with all possible things that
distract you from work
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#35 Handle The Most Difficult Task First
Finishing the most difficult task right at the beginning can make the remaining tasks easier. So handle the hardest
one first
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#36 Employ The Two-minute Trick
Any task that may take you two minutes or less
can be quickly dealt with and ticked off the list
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#37 Listen
Rather than jumping the gun and mouthing your opinion during every discussion, try to hold onto your horses and listen instead. You’ll
thank yourself for doing that later
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Healthy Habits
at Home
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#38 Decide To Cook Instead Of Ordering In Or Going Out
Although an occasional meal from outside
doesn’t hurt, you must try to eat at home as
much as possible. That way you’ll save money and know what all is going into your food
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#39 Make Some Quick Cleaning Supplies
Cleaning supplies bought from the stores
are generally full of harmful chemicals, bad for your pets and family. A quick look at some of the online videos can help you create your
own cleaning supplies
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#40 Turn Off The Television
Watching television throughout the day can
make your lifestyle quite sedentary. Turn off your television right now and do something else more active such as reading a
book, talking to your loved ones or taking a
walk
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#41 Pick Up Your Pace
You can make your everyday chores at home healthier by picking up
your pace and thus increasing your heart rate. Why not make a competition out of the time taken to dust or
sweep a room?
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#42 Hang Your Laundry Out
Another way of indulging in some active housework is by taking
out all your laundry and hanging it outside (instead of using a
dryer). Doing so will exercise your muscles and contribute to the
environmental cause too
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#43 Shorten Your Shower Time
Shortening the time you spend in showers will
not just help you conserve water and cut down your water bills, but also prevent your skin from drying out, thus making you look healthier and younger
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#44 Remove The Clutter
Get started with the de-cluttering process of your home right now.
Make up your mind and just start it! Trust us,
you’ll feel good!
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#45 Eat With Your Family
Eating at least one meal a day together with your family can help you slow
things down and stay connected to your roots.
This has a positive impact on your health
too
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#46 Put Together Your Medicines And First Aid Supplies
Often our medicines and first aid supplies lay scattered at different
places in home. Take out 5 minutes and put all of
them together in one place/box
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#47 Get Organized
Stop for a moment, take out a paper and a pen and then jot down all your tasks for the day.
Getting organized helps save a lot of time and money. It also reduces
the stress levels
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#48 Appreciate What You Have
Many of us are so busy chasing things we don’t have that we forget to appreciate what all we do. Take out 5 minutes
and appreciate whatever you have. It’ll make you
feel good
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#49 Leave Shoes At The Door
Practiced commonly in Japan, this age-old custom has many practical benefits.
Leaving shoes at the door keeps the home
free of outside dirt and pollutants
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#50 Microwave Your Kitchen Sponge
We all think that toilet seats are the most germ-laden items in a home. Wrong. It is the kitchen sponge that tops that
list. Microwaving it for 30 seconds every
evening can rid it of all the germs (make sure it’s
wet)
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Mental Habits
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#51 Take It Easy And Book Yourself A Vacation Now
Stress can be very harmful if ignored. Take some time out of your busy schedule and get away from the day-to-day stress by taking a
short vacation with your loved ones
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#52 Reach Out Now
We all face tough times every now and then.
Don’t feel depressed and reach out to someone
you trust immediately. If there’s no one you can
turn to in your immediate surroundings, reach out and take help of some counsellor or
psychiatrist
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#53 Laugh It Out
Unexpected things happen to all of us.
Learn to laugh about them and never take
anything to heart
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#54 Pray
Spirituality can connect you to the deeper and
more meaningful part of your life. Praying can help you focus, relax and concentrate on things that are most
important in your life
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#55 Give Your Brain A Good Work Out
Indulge in some activity that gives a good
workout your brain. Doing so will keep it healthy and help you stay sharp, happy and active, no matter what
your age is
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#56 Call Up And Speak To People You Love
Pick up your phone and call up people you love
and care about. Expressing your feelings
to them will help you stay calm and happy
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#57 Be Optimistic And Think Positive
Shun the negative thoughts coming to your
mind right now, and replace them with the
positive ones. Maintaining an
optimistic outlook can add many years to your
life
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#58 Count To 10 Or More When Angry
We all get those bouts of anger every now and
then. Anger is not good for health. Counting to
10 or more can help tame your temper. It
distracts the mind from the current situation and
makes one calmer
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#59 Strike A Power Pose In Front Of Mirror!
Yes, that’s right! Try doing it and it’ll
instantly make you feel better! Perhaps, a super
woman/man posture with legs split apart, while brushing your
teeth will do!
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#60 Send Motivational Notes To Yourself
Expose yourself to positive thoughts even
when you’re down in the dumps by sending yourself pre-set
motivational notes. Look up the app store on your phone, you’ll definitely
find an app for that!
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#61 Do A Mental Detox
Cut out all gossip, scary TV shows and news
channels from your daily routine. All these
sources fill your mind with hatred, fear and
violence
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Fitness &
Exercise
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#62 Involve Your Kids And/Or Spouse
A quick decision about involving your spouse or
kids into your daily exercise routine can
work wonders for your overall fitness
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#63 Wear Ankle Weights
These can put some extra pounds on your
body and make you burn extra calories when on
the move
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#64 Opt For Biking
Biking is an excellent and one of the most
enjoyable methods of getting a good cardio
workout
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#65 Play With Pets
Playing with pets gets you the exercise you’re
looking for and gets them the attention they
so need
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#66 Take A Walk
Stepping out of home and taking a short walk,
even if till the end of your lane, can get you
some good exercise
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#67 Explore The Neighborhood
You can do this by jogging, biking, on foot or using a roller blade. You’ll learn about the
goings-on in your vicinity as well as get some good exercise
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#68 Play Some Sport
Apart from making you fitter, playing some sport can be fun and help you make social connections
too
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#69 Make Your Workouts Social
You don’t need to work out all alone. Involving
your friends or neighbors into your
daily workout routine can make it more
productive
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#70 Use Protective Gear
If you work out vigorously or play some field sport, ensure that
you are always wearing the right kind of
protective gear to prevent injuries
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#71 Use Free Hand Exercises
It isn’t necessary to spend money on costly
gym memberships to get into shape. You can
learn and perform some quick free hand
exercises to reap the same benefits
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#72 Volunteer
Make a quick decision and volunteer for social
activities such as planting trees,
community services etc. These will put both your
mind and body in the right perspective
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#73 Try Something New
Be open to new fitness routines and innovative ways of staying fit. You
might just discover some new hobby!
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Daily Nutrition
& Food
Related Habits
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#74 Don’t Miss Breakfast
Make it a point that you never miss breakfast. Set a reminder if you have
to. Breakfast is the most important meal of the
day and helps you lead a healthy life
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#75 Have Some Fruit 15 Minutes Before Dinner
People who have some fruit before dinner tend to eat less at the dinner table. We suggest one
apple or peach
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#76 Have A Cup Of Tea
If you’re fond of coffee or some other hot
beverage, switch to tea today. Tea is cheaper
and healthier
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#77 Incorporate Juicing Into Your Diet
It’s a perfect way to get vital nutrients delivered directly to your cells in a
hurry
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#78 Ignore That Diet Chart
Unless you make some permanent changes to your lifestyle and daily diet, you won’t get any long-term results. So,
ditch that diet chart and set some realistic diet
goals for yourself
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#79 Have Some Wine
Having a glass of red wine every day with
dinner is known to bring about some excellent heart related benefits.
But remember, moderation is the key
here!
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#80 Veggies Over Meat
You can improve your and your pocket’s health significantly by opting for a vegetarian diet. Vegetables and grains are cheaper, healthier
and environment friendly too
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#81 Eat Frequent And Small Meals
Eating frequent and small meals will keep your cravings in check and prevent you from going overboard. This
habit will also keep your metabolism active throughout the day
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#82 Avoid Junk Food As Much As You Can
Junk food is well known to be high in calories and fats, apart from being loaded with
unwanted chemicals. Make a healthy choice now by avoiding the
temptation
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#83 Buy And Eat Fresh Food
Fresh food items are more nutritious than
frozen food. What more, they’re cheaper too!
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#84 Eat slowly
Don’t rush yourself when having your meals.
Eating slowly helps in digestion and also makes you eat less
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#85 Cherish Variety
A well-balanced diet is one that comprises of
different variety of food items. So, cherish this variety and embrace it
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#86 Eat Smaller Portions
Scaling back on your portion sizes can help you digest better and
keep you healthy
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#87 Have A Glass Full Of Water
Have a glass full of water half an hour
before your main meal – Just like the apple trick, this will also help you
eat less
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#88 Distinguish The Cravings From Real Hunger
Whenever you feel like eating in between the
main meals, ask yourself if you’re hungry enough to have an apple. This’ll help you determine if it’s craving or real hunger
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#89 Eat The Fibers First
Opting to eat the fibrous food items on your plate
first will prevent you from going overboard
on the calorie rich foods
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#90 Lookout For Healthy Recipes Or Restaurant Ideas
Set aside at least 5 minutes per day, and dedicate them only to
search for healthy recipes and healthy
restaurant ideas
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Smart Shopping
Habits
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#91 Be A Smart Shopper
Rather than acting on impulse and buying whatever’s on sale,
pause and think whether you require that
particular item or not
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#92 Check Labels
Always read the labels on food items to check their expiry date and to make sure that they’re
healthy for you and your family
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#93 Take Your Own Shopping Bag
Make it a point that you always carry a reusable
bag whenever you go out shopping. These are
excellent for environment and also
prevent you from going overboard when
shopping
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#94 Make Meal Reservations
Planning your meals ahead of time and
making prior restaurant reservations when going out shopping will help
you eat on-time and not indulge in endless shopping sprees
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#95 Avoid Processed Food Items
These items may be appealing owing to their
ready availability and convenience, but when it comes to the matter of
health they’re far inferior than freshly
cooked food
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#96 Avoid Items That Are Heavily Packaged
Buying items which are packaged in more
plastic than required is only going to contribute
to environmental damage. Refrain from
buying such items
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#97 Buy Local Produce
Produce available at the local farmers’ market is
normally healthier, cheaper and fresher in comparison to all that’s
available in stores
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#98 Avoid Consuming Bottled Water
We don’t mean that you stop drinking water! However, rather than
buying pre-bottled water every time, carry a
reusable bottle with you whenever you go out
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#99 Lookout For Used Items
You can save a tremendous amount of
money and also contribute to the
environmental cause by buying used items
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#100 Pay Your Bills On Time
Paying your monthly bills on time can reduce the unwanted stress and hassle caused by past
due bills. Why not set up automatic online
payments?
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#101 Buy Only What Is Required
Seeing so many different items at the grocery
store can tempt you to buy more than what is
actually needed. Unless you control yourself, you
may end up spending and wasting more
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